EXERCISE HEALTH TYPE 2 DIABETES WEIGHT MANAGEMENT

CREATING A FITNESS PLAN FOR DIABETES

how develop a fitness plan for diabetes
DiabeTV
Written by DiabeTV

Creating a fitness plan is important for anyone who wants to start exercising regularly. By including physical activity as part of your daily routine, it quickly becomes a healthy habit that is difficult to break. For some, the very idea of creating a fitness plan may seem daunting, but in truth it is actually quite simple. In this post, we plan to provide some pointers for those looking to schedule more physical activity into their lives, and show just how easy it can be.

Step 1: Assessing Your Overall Health

It is crucial that a person is honest with themselves before creating an exercise program. What sort of physical activity you engage in, and how rigorous it is largely depends on your personal health. Factors such as age, injuries, weight, flexibility, strength and stamina will all need to be taken into account. Overestimating how fit you are will only lead to injury, while underestimating yourself ensures that the fitness plan will be inefficient.

Step 2: Designing a Fitness Plan

When creating a program, the first thing you should consider is your fitness goals. For example, are you looking to lose, or gain weight? Are you more concerned with your flexibility, stamina, strength or maybe a combination of all three? It is important to understand what you are hoping to accomplish in terms of personal health before designing a fitness plan.

Aside from that, any exercise routine should including at least 20 to 60 minutes of cardio 3 to 5 days of the week. As long as it is a form of aerobic exercise, the type of activity does not matter. At least 2 days of strength training per week is recommended for adults, but children can refrain from it and just focus on cardio.

When designing your plan, try to incorporate various activities so that you do not get bored of doing the same routine frequently. Exercising with friends or in groups in general is always a good idea as well, since other individuals can often motivate you to perform better.

Step 3: Start Your Fitness Plan

Depending on what sort of activities you are doing, you might need to purchase equipment beforehand. Even for simple exercises such as running require proper footwear in order to avoid injury. As such, make sure that you have everything necessary before starting any type of physical activity.

Taking time off from exercise is also crucial because it gives body’s time to recover. However, do not put off exercise unless there is a good reason to do so. Too often we think “I’m feeling lazy, so instead of working out today I’ll leave it for Saturday”. Then that day arrives and a pressing obligation suddenly appears which prevents us from engaging in physical activity. The bottom line is if you have the time to do exercise that day, push yourself to do it. Once you’ve done it consistently for at least 3 to 5 days, you’ll have the remainder of the week off to relax.

The last thing to remember is to listen to your body. If some sort of activity feels wrong or is causing serious pain, then it is best to stop. Also, if you injure yourself in some manner take time off. It is better to lose some time at let it heal than keep exercising and aggravate it more.

Step 4: Monitor Your Health

All this requires is that after 6 weeks you check if your goals have been met, or if you are on your way to reaching them. Don’t get discouraged if this isn’t the case; simply reassess your fitness plan and see what can be changed.

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